Burpee

Type:Legs

The Burpee is an exercise that combines multiple movements together in one exercise. There are at least 3 variations of the burpee, each one increases the challenge by adding another move to the exercise. This demonstrates the intermediate version which incorporates a squat thrust with a squat jump.

Level :

Intermediate

Equipment :Yes

Buttocks

Calves Chest Hamstrings Lower Abs Shoulders Triceps

Burpee Steps:

Step
1:

Start from a standing position then squat down so the hands are touching the floor.

Step
2:

Perform a squat thrust by rapidly extending the legs backwards into a pushup position.

Step
3:

Then bringing the knees in rapidly towards the chest to the same squat position.

Step
4:

From the squat position, propel yourself upwards by powering through the hips and knees into a vertical squat jump.

Step
5:

Land standing up straight. This is one repetition.

Top Tip:

The easier version is to remove the squat jump and just stand up after performing the squat thrust.
The more difficult version is to add a pushup whilst between the squat thrust movements